WARM UP

2 RONDAS

30 JUMPING JACKS
5/5/5/5 YTWL
10 BANDED SHOULDER PRESS
20″ FRONT PLANK
20″ PVC PASS THROUGH

STRENGHT

EMOM 15′ CADA 3′

8 SHOULDER PRESS 65% (2-0-X-1)
20″ TUCK HOLD (AVANZADOS HOLLOW HOLD)

SKILL

PULL UP

METCON

5 RONDAS FOR TIME 14′ TC

10 PULL UPS
15 PUSH UPS (10 HPSU RX)
40 DU